Monster Monday

Posted: 27th July 2015 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Warm-Up #2 (No Measure)

Row 20 Calories

20 Squats

20 Ring Rows

20 Push-ups

20 Squat Jumps

20 Ring Rows

20 Push-Ups

Row 20 Calories

Weightlifting

Weighted Pull-ups (1,1,1,1,1,1)

In six attempts or less, find your 1-RM Weighted Pull-Up.

Rest at least 3-4 minutes between attempts over 80% of your potential 1-RM

Metcon

Thruster/Pull-Up Ladder (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 Thrusters (95/65 lbs.)

3 Pull-Ups

6 Thrusters

6 Pull-Ups

9 Thrusters

9 Pull-Ups

12 Thrusters

12 Pull-Ups

15 Thrusters

15 Pull-Ups

18 Thrusters

18 Pull-Ups

Buy-Out

5- 10 Minutes Squat Hold (No Measure)

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